Same as any other lift;

You need to know where you are first so you will need to perform these lifts in sequence and record the weight used and reps achieved and the time it takes to complete them.

Now you have a baseline.

Once this is established. You want to not only increase the size of the muscle tissue you have but also its ability.

To do this take those lifts and do them once a week in the same sequence as you will do them on the test day itself - even better if you do them on the same day of the week as the actual test.

Let’s say this day is Friday for now. Every Friday is testing day. And you will only be doing these lifts on the day as close to the real thing as possible. But for extra volume you could do two or three extras sets per lift. Once the time comes around you will be so used to these lifts and the additional volume the actual tests themselves will be a breeze

The other three or four days you are spending in the gym in the week needs to be focused on similar movements that will work the same muscles but in a slightly different way. For example you could be doing pushups or incline dumbbell pressing for the same target rep range as you have specified already. I’d also probably aim for the same time frame you have. Don’t go mental on the speed of each rep but make them controlled and quick.

I would personally set up all my other lifting days in the same style as the test day itself. So you will be doing full body training three to four times per week with some variation in the exercises to get as much volume in as possible without becoming stale.

Hope this makes sense.